FRIDAY, JULY 19TH 2019

CrossFit Fannin – CrossFit

Warm-up

“Rowling”

This game is played on the rowers. Each athlete is going to row 5 separate times. Each time they are starting at 0m and trying to land the rower at 100m. If you do so, you get 0 points. You get a point for each meter away from 100m. For Example, you would get 5 points for landing on 95m, and 3 points for landing on 103m. After each time rowing, write your score, you will write it on the board. Lowest score after 5 rounds wins! To warm up for the day, do one exercise listed below after each row:

​1. 15 Air Squats

​2. 15 Push Ups

​3. 15 Goodmornings (pvc)

​4. 10 Single Leg Deadlifts each leg (KB or DB)

​5. Burpees with points. (1 Point = 1 Burpee)

Deadlift

Deadlift (25 Minutes)

10-10-10-3-3-3

*These are all SINGLES! Meaning guide the bar down from the top each set but then relax and regain tension before you go for the next lift. You should not stand up or drop the bar between reps. Do 3 sets of 10 as warm up sets. The 3rd set of 10 should be at about 65% of your max. Then add weight and perform a 3×3 at 80% of your max. The 3×3 should all be done at the same weight.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1-2-3-4-5-6-7-8-9-10…

Handstand Push Ups

25 Double unders

*The handstand push ups are a ladder, adding 1 rep each round. 25 double unders is always the same. Make these HSPU as challenging as possible. You can do them kipping, strict, deficit, or on parallettes! If you can do HSPU do Double Dumbbell Strict Press.

Scaling Options:

Double unders- 10 double unders- x2 singles

HSPU à Double Dumbbell Strict Press

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